加载中…
Place · Level 3
训练只是给身体下指令 · 真正长出来的部分发生在恢复里 — 超量恢复 · DOMS · 睡眠 · 减量 · 冷热
synergy · 1
Bidirectional: training improves sleep (Kredlow 2015 latency ↓13 min); sleep improves training adaptation (Mah 2011 Stanford basketball). Without sleep, training effects run at 50-70%.
cofactor · 5
1 L sweat ≈ 1 g sodium loss. Sub-1h training: daily diet (3-5 g/day) already covers; >2h or hot conditions: 300-700 mg Na/L drink. Exercise-associated hyponatremia (EAH) is a real, occasionally fatal risk.
Junk volume produces real fatigue and almost no extra growth: it drags on recovery and leaves the next session worse. Muscle is built during recovery, not during the session, so recovery capacity is what caps useful volume.
What concurrent training hits first is usually not interference but the recovery ceiling. Regular deloads and watching sleep and mood are what let both modalities stay in the plan.
A deload every 4-8 weeks is not slacking; it lets connective tissue catch up. Tendon and bone adapt slower than the heart and slower than muscle, and injury tends to happen inside exactly that gap.
During a return to training the body is rebuilding fast, so the two recovery variables — sleep and protein — matter as much as the sessions themselves. The myonuclei did stay, but rebuilding still needs material and time.
regulates · 1
Eccentric contractions cause Z-disc microdamage → 24-72h inflammation sensitising C-fiber nociceptors. DOMS is an adaptation signal, not 'lactate accumulation' (lactate clears in 30 min). The repeated bout effect halves DOMS on the same workout 2 weeks later.